FRIDAY WORKOUT

Don't forget - YOGA, only $10 at 6:30pm guys and gals.

Power 25 - 30 Minutes:
Rep 1: Hang Squat Clean
...wait ~10 seconds
Rep 2: Full Squat Clean
*Start at 70%, and work your way up to possibly setting a new PR. Slowly move up in weight, increasing around 5% each set. It is not mandatory to go for a new best today, just use these sets to work your technique, and only go for it if everything feels solid. You must drop the barbell between every rep.


Then...


Not For Time:
50 Total Strict Toes2Bar (no kip; scale to Leg Raises if need be, but make it HARD)
50 Total Ring Rows (get as parallel to the floor as possible)
*You may break up these movements however you like, just shooting for 50 total reps of each movement.

FRIDAY WORKOUT

Power/Strength 20 Minutes:
3 Position Squat Clean @ 80 - 85% (Start at 80%, and move up if your last set was solid)

5 Sets on a 3 Minute clock of:
Rep 1: Mid-thigh Hang Squat Clean
Rep 2: Top of Knee Hang Squat Clean
Rep 3: Full Squat Clean


Then some Gymnastics...


Death by Strict Pull-ups
On a continuously running clock perform:
1 Strict Pull-up the first minute
2 Strict Pull-ups the second minute
3 Strict Pull-ups the third minute
4 Strict Pull-ups the fourth minute
.... continue in this pattern, adding a Strict Pull-up every minute, until you aren't able to finish your set in that minute.

FRIDAY WORKOUT

Skill Work 10 Minutes:

Tall Clean - Work up to a heavy load, but focus on technique.

Power Work:

Every 2 Minutes For 5 Rounds (10 Minutes Total)

Rep 1: Hang Squat Clean Thruster (must be a legit Thruster)

Rep 2: Full Squat Clean Thruster (see above... ha!)

*Use 70 - 75% of your Push Press 1RM to determine your weight for both reps.

Strength Work 10 Minutes:

Front Squat 3RM

*You will have only these 10 Minutes to get heavy for 3 Reps on Front Squat. You shouldn't need many warmup sets because the Squat Clean Thrusters from earlier should prime you for these. Don't waste any of your time, you don't have much!

SUNDAY WORKOUT

There will be NO Games Group Training at 1pm today. Having said that… we are doing the Games Group Training for both classes today, so the rest of you can get a sample of what we're doing in those classes.


15 Minutes to complete 4 sets of the following:

Hang Power Clean & Hang Squat Clean & Shoulder2Overhead
@ 90% of 1RM Clean


Then…


10 Minutes:

Front Squat
3 - 3 - 3 @ 88% - 90%


Optional:

21 - 18 - 15 - 12 - 9 of
Ring Rows
Russian KB Swings (53/35… will depend on how well you maintain the standards)


*For the Cleans & Overhead, for each set you will complete: 1 Hang Power Clean, 1 Hang Squat Clean, and 1 Shoulder2Overhead (Press, Push Press, Push Jerk… will probably be a Jerk). The Optional training will be mandatory for Games athletes, and optional for anyone not participating in the Games Group Training, but… you should do it to get the full effect of what you're missing out on if you're not currently doing Games Group. :-)

GAMES GROUP FOR SUNDAY

GAMES GROUP FOR SUNDAY... YEP, EARLY POST, BUT ID FIGURE I WOULD GIVE YOU THE HEADS UP SO YOU CAN GET YOUR RECOVERY ON...

HANG Squat Clean & SPLIT Jerk
3-2-1-1-1-1-1-1-1
(Goal is MAX LOAD, BUT take your time!)

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